deadlift
5-5-5
Compare results to December 2, 2011.
then, five rounds; rest amply between rounds:
max strict bodyrow
max strict knees-to-elbows
This workout is scored by the total strict bodyrows and strict knees-to-elbows completed from all five rounds.
1600m, 6:09
640m jog
1600m, 6:07
640m jog
800m, 2:57
320m jog
800m, 2:50
(running)
Thank you 6am for a great week!
Check out this article in NYT Times about
Vegan Body:
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Interesting article in the NYT about how the body deals with fat:
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xoxo
CrossFit BC in Reykjavik, Iceland
The bear complex, 5 rounds of 7:
20 kg, 25 kg, 27.5kg, 27.5kg, 30kgx (got 4/7 last round)
After the WOD, Tabata goblet squats with a kettle bell (I had 16 kg) and toes-to-bars (every other was squats, every other toes-to-bars)
Our coach was Annie Mist Þórisdóttir and the class was great! 🙂
I also tried crossfit while in Finland at CrossFit Espoo on December 30 (which was the only time I could make it and really wanted to try Finnish CrossFit)
The WOD was:
Weighted pull-up 3×1 (I did not have extra weights, and did 2-3 strict pull-ups at a time for about 15 min)
After which 15 min AMRAP:
1 rope climb, 3 muscle ups, 30 double unders
I was scaled a bit over-optimistically to 3 towel pull-ups (pull-ups from a hanging towel); 3 jump ring dips and 3 ring pull-ups; 30 double unders. I could do one round, after which could not do any towel pull-up or ring pull-up (having completed quite many pull-ups so far) and scaled myself to 3 regular pull-ups; 6 ring rows + 3 jump ring dips; 30 douple unders. I completed 4 rounds + 6 rows. Everyone in the class was super fit, and I think they were not used to scale people (as it looked like that was not necessary). Nice class and place though!
225-235-235lbs
200
Strict body rows performed with feet on bench and body parallel to the floor.
–Scores–
Jeff W.: 225-245-205-lbs., 24, 30 (sub: hanging knee raise)
Ralph B.: 200-230-260-lbs., 23, 22
Robbie S.: 215-235-270x-lbs., 28, 14 (sub: 10x pike-up/round)
Brian J.: 205-225-255-lbs., 28, 14
Joe K.: 180-205-230-lbs., 32, 25 (sub: hanging knee raise)
Roselena R.: 150-150-150-lbs., 24, 17 (sub: hanging knee raise)
Joseph P.: 32, 21 (sub: 10x single-leg bridge/side + max hollow hold, hanging knee raise; 5 rounds)
Ralph A.: 255-290x-255-lbs., 20, 20 (sub: hanging knee raise)
Borja G.: 225-260-295-lbs., 35, 33
Ted K.: 205-240-270-lbs., 23, 28
Alex H.: 200-225-255-lbs., 43, 40
Claire H.: 190-215-245-lbs., 28, 45
Larry B.: 195-220-250-lbs., 22, 8
Aaron B.: 175-200-230-lbs., 16 (sub: 10x v-up/round)
Jon H.: 175-200-230-lbs., 33, 19 (sub: hanging knee raise)
James C.: 180-205-235-lbs., 35, 24 (sub: hanging knee raise)
Rob K.: 255-290-330-lbs., 45, 32
Glenn C.: 235-255-265-lbs., 20, 32 (sub: hanging knee raise)
Michael F.: 235-275-305-lbs., 21, 33
Neil A.: 230-265-300-lbs., 26, 24
Matt H.: 220-255-285-lbs., 18, 26
Cristian D.: 175-200-230-lbs., 23, 19 (sub: hanging knee raise)
Terry M.: 175-200-225-lbs., 9, 11
Kirsten P.: 150-170-195x-lbs., 12, 17 (sub: hanging knee raise)
Alissa G.: 145-165-180-lbs., 31, 30 (sub: hanging knee raise)
Matthew C.: 150-165-185-lbs., 26 (sub: 10x v-up/round)
Jen M.: 130-140-130-lbs., 26, 23 (sub: hanging knee raise)
Ted D.: 115-130-130-lbs., 13 (sub: 10x v-up/round)
Kate R.: 115-130-130-lbs., 11, 12 (sub: hanging knee raise)
Jessy C.: 90-105-105-lbs., 9, 12 (sub: hanging knee raise)
Katherine S.: 90-105-105-lbs., 8 (sub: 10x v-up/round)
Steve M.: 185-210-220-lbs., 21, 30
Keena S.: 150-145-145-lbs., 15, 36 (sub: hanging knee raise)
Christine S.: 155-155-155-lbs., 30, 12
Ben H.: 170-185-185-lbs., 13 (sub: 10x v-up/round)
Robert W.: 95-115-125-lbs., 17 (sub: 10x v-up/round)
Emily N.: 65-65-75-lbs., 32 (sub: 10x v-up/round)
Peter H.: 145-155-165-lbs., 32, 26
Holmes H.: 145-155-155-lbs., 21, 26
David O.: 145-145-145-lbs. (sub: single-leg deadlift)
Mayra C.: 115-130-155-lbs. 8 (sub: 10x v-up/round)
Julie G.: 100-115-135-lbs., 6, 24 (sub: hanging knee raise)
Valentina F.: 65-80-80-lbs., 22 (sub: 10x v-up/round)
Johnny A.: 165-190-190-lbs., 18 (sub: 10x v-up/round)
Chad P.: 175-190-220-lbs., 23 (sub: 10x v-up/round)
Keith H.: 165-190-190-lbs., 24, 10 (sub: hanging knee raise)
Syed Q.: 145-160-180-lbs., 26 (sub: 10x v-up/round)
Brandon W.: 145-160-180-lbs., 18, 21 (sub: hanging knee raise)
Kerstin C.: 105-125-140-lbs., 9 (sub: 10x v-up/round)
Chris C.: 285-320-365-lbs., 15, 30
Steve D.: 255-285-315x-lbs., 31, 19
Dave R.: 245-275-325-lbs., 42, 26
David S.: 240-270-280-lbs., 56 (sub: max strict bodyrow; 6 rounds)
Lee P.: 230-260-295-lbs., 25, 31 (sub: hanging knee raise)
John G.: 255-295-325-lbs., 14, 19 (sub: hanging knee raise)
Brad R.: 205-240-270-lbs., 17, 22
Ivy F.: 185-185-185-lbs., 7, 20
Brian T.: 190-215-245-lbs., 38, 37